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Lever Yakhala Yopiringizika Mwendo Umodzi

Umakhi woMsebenzi

Inhloko yeziNdawoNdaga za kukhoma, Mapahu mamindruji.
IdivayisiNyankole machine
Imimiselo eqhaphoHamstrings
Amashwa eqhaphoGastrocnemius, Sartorius, Soleus
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Ukuxhumana kwe Lever Yakhala Yopiringizika Mwendo Umodzi

The Lever Seated One Leg Curl ndi masewera olimbitsa thupi amphamvu omwe cholinga chake ndi kudzipatula ndikukulitsa ma hamstrings, kupititsa patsogolo kukhazikika kwa minofu, komanso kulimbitsa mgwirizano. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi milingo yamphamvu. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za thupi, kupititsa patsogolo masewera olimbitsa thupi, kapena kuthandizira kupewa kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Yakhala Yopiringizika Mwendo Umodzi

  • Ikani mwendo umodzi pansi pa lever pad, ndi padi kukhala pamwamba pa bondo; mwendo wina uzikhala pambali pa makinawo.
  • Gwirani m'mbali mwa makinawo kuti muthandizire, ndikusunga torso yanu molunjika kumbuyo.
  • Penyani mwendo wanu m'mwamba momwe mungathere, kuwonetsetsa kuti thupi lanu lonse limakhala loyima panthawiyi.
  • Pang'onopang'ono tsitsani lever pad kubwerera kumalo oyambirira, kuonetsetsa kuti kayendetsedwe kake kakuyenda, kenaka bwerezani masewerawo ndi mwendo wina.

Izinto zokwenza Lever Yakhala Yopiringizika Mwendo Umodzi

  • Kuyenda Koyendetsedwa: Mukamachita masewera olimbitsa thupi, onetsetsani kuti mukuyenda pang'onopang'ono komanso mwadongosolo. Pewani cholakwika chofala chogwiritsa ntchito mphamvu kuti mukweze kulemera kwake. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito kusuntha kokwanira panthawi yolimbitsa thupi. Izi zikutanthawuza kutambasula mwendo wanu mokwanira pansi pa kayendetsedwe kake ndikuupiringa mpaka momwe mungathere pamwamba. Pewani kulakwitsa pongotambasula pang'ono kapena kupindika mwendo, chifukwa izi zitha kuchepetsa mapindu a masewerawo.
  • Khalanibe Thupi Lanu Lapamwamba: Cholakwika china chofala ndikusuntha chapamwamba pamene mukuchita masewera olimbitsa thupi. Izi zitha kusintha cholinga

Lever Yakhala Yopiringizika Mwendo Umodzi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Yakhala Yopiringizika Mwendo Umodzi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Seated One Leg Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyamba kuti atsimikizire kuti masewerawa akuchitika moyenera. Zochita izi zimayang'ana ma hamstrings ndipo zitha kukhala zowonjezera pakuchita masewera olimbitsa thupi ochepa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Yakhala Yopiringizika Mwendo Umodzi?

  • Resistance Band Seated Leg Curl: Mtunduwu umagwiritsa ntchito gulu lokana lomwe limalumikizidwa ndi positi yolimba, kukulolani kuti muzichita zopindika motsutsana ndi kukana kwa gululo.
  • Kukhazikika kwa Mpira Wokhala Pamiyendo: Kusinthaku kumagwiritsa ntchito mpira wokhazikika pomwe mumakhala pa benchi ndikuyika mapazi anu pa mpira, kenaka mupirire mpirawo ku thupi lanu pogwiritsa ntchito zingwe.
  • Cable Machine Seated Leg Curl: Kusinthaku kumagwiritsa ntchito makina a chingwe pomwe mumangirira chingwe ku bondo ndikuchita zopindika.
  • Sliding Disc Seated Leg Curl: Ichi ndi masewera olimbitsa thupi omwe mumakhala pa benchi yokhala ndi ma diski otsetsereka pansi pa mapazi anu, ndipo mumayendetsa mapazi anu ku thupi lanu, ndikumangirira zingwe zanu.

Izinto zokufunda ezishisa ezivumelekile Lever Yakhala Yopiringizika Mwendo Umodzi?

  • Squats: Squats ndizochita zolimbitsa thupi kwambiri zomwe zimagwira ntchito m'munsi mwa thupi lonse kuphatikizapo quadriceps, hamstrings, ndi glutes, motero zimathandiza kuti minofu ikhale yogwirizana komanso yogwirizana m'munsi mwa thupi.
  • Mapapo: Mapapo ndi ntchito ina yabwino kwambiri yothandizirana pamene akuyang'ana magulu a minofu omwewo monga Lever Seated One Leg Curl, kuphatikizapo hamstrings ndi glutes, komanso amagwiritsira ntchito quadriceps ndi core, kupititsa patsogolo mphamvu zochepetsera thupi ndi kukhazikika.

Amaxabiso angamahlekwane kanye Lever Yakhala Yopiringizika Mwendo Umodzi

  • Gwiritsani ntchito makina a hamstring
  • Kulimbitsa mwendo umodzi wopiringa
  • Kupindika mwendo wokhala ndi makina owonjezera
  • Zochita zolimbitsa ntchafu
  • Zolimbitsa thupi za Hamstring pogwiritsa ntchito makina owonjezera
  • Zolimbitsa thupi zopiringa mwendo umodzi
  • Lever yokhala ndi hamstring curl
  • Kuchita masewera olimbitsa thupi ndi makina owonjezera
  • Lever adakhala njira yopiringa mwendo umodzi
  • Hamstring ndi ntchafu zolimbitsa thupi ndi makina owonjezera.